“If more information was the answer, then we'd all be billionaires with perfect abs.” ~Derek Sivers

Who doesn’t want to live a long, happy and healthy life free from chronic illness? If Sustainable Health was simply a matter of making healthier choices each day, why are we in the middle of a chronic disease epidemic? Unfortunately, many of our ingrained behaviors are not healthy.

Many chronic diseases can be prevented, significantly improved, or even completely reversed by making positive lifestyle changes. When it comes to our health, our genes are not our destiny. Up to 85% of chronic disease can be attributed to lifestyle factors, not genetics, and following The 5-Pillars of Sustainable Health can add years to your life. [1,2]

The 5-Pillars of Sustainable Health

The 5-Pillars of Sustainable Health

Through the 5-Pillars of Sustainable Health you can change you behaviors and change your life:

Adjusting what we eat, how we exercise, or even our bedtime routine means changing behaviors that we’ve built over the years—or even a lifetime. However, we can replace negative behaviors with positive ones.

A behavior is an action that we do automatically without thinking in response to specific cues in our environment. Behaviors like driving a car, brushing our teeth or getting ready for work are often done on autopilot. These habitual behaviors occur throughout our day without any need for mental energy or motivation. We can seamlessly go through our day performing complex tasks with very little awareness.

Our behaviors are firmly ingrained in our brain through the cue-craving-routine-reward process.

  1. Cue - the cue triggers our brain to initiate a behavior.

  2. Craving - cravings are the motivational reason behind every behavior

  3. Routine - The response in the actual behavior we perform, which can take the form of a thought or an action.

  4. Reward - The reward is the end goal

TSTMethod coaching team is here to help you -our clients- build new healthy and sustainable behaviors with online training and health coaching. Building new behaviors and making lifestyle changes can be challenging—but there are ways to make the process simpler. Through repetition of this cue-craving-routine-reward pattern, the cue and the reward become connected in the mind, and the craving for the reward cements the routine.



Work with a coach to create healthy sustainable behaviours



Sustainable training templates and ID programmes

Once a new pattern of behavior becomes fully entrenched in our brain as a routine, we no longer need to feel motivated to take action. We don’t even need to be fully aware of everything we’re doing; when you encounter the cue, the habit takes over.

When our brains create negative behaviors, or when we’re looking for ways to change our day-to-day routines, breaking those long-held behaviors becomes a challenge.

Changing your routine is difficult, but it’s essential to stick with it. At first, you’ll have to make a conscious, motivated effort to switch up your behaviors. Over time, as your new routine becomes more deeply connected, the process will become automatic, and you will have built a new healthy behaviour.


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Our clients have the ability to work with multiple coaches to develop their unique and goal-specific sustainable health plan to optimise their performance, health and longevity. What does that look like for you? Watching your grandchildren grow up? Achieving a new personal record in the gym? Just feeling as good as you possibly can each day?

TSTMethod can help with:

  • Body weight Training/Calisthenics /Gymnastics

  • Olympic Lifting

  • Power Lifting

  • Individual Programme Design (ID)

  • Sustainable Training Templates

  • Mobility Coaching (FRC, KINSTRETCH)

  • Strength and Conditioning

  • Postural Alignment

  • Pain Management/ Rehab and Injury Prevention

  • Sports Performance

•    Health Coaching
•    S.M.A.R.T Vision & Goal Setting
•    Behavior Change
•    Gut Health/Inflammation
•    Stress & Anxiety
•    Memory/Concentration Issues
•    HPA-Axis Dis-function/Fatigue or lethargy
•    Insomnia/Sleep Issues
•    Hormone balance
•    Low Libido
•    Decreased Performance / Increased Recovery time / Muscle and Joint Pain
•    Diet (Paleo, Low-Histamine, KetoDiet, FODMAP, Autoimmune Diet, and more…)

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We challenge you to look at yourself and your current lifestyle and really ask yourself if it’s working?
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